starter upper
Body Heatmap
Target Muscles
Incline Push Ups
120 reps1
220 reps2
320 reps3
420 reps4
520 reps5
ChestTricepsFront Delts
Incline Push Ups
ChestTricepsFront Delts
Set
Reps
1
20
2
20
3
20
4
20
5
20
Pullover (Dumbbell)
110 reps1
210 reps2
310 reps3
45 reps4
55 reps5
LatsChest
Pullover (Dumbbell)
LatsChest
Set
KG
Reps
1
5
10
2
5
10
3
5
10
4
5
5
5
5
5
Dumbbell Squeeze Press
110 reps1
210 reps2
310 reps3
45 reps4
55 reps5
ChestTriceps
Dumbbell Squeeze Press
ChestTriceps
Set
KG
Reps
1
5
10
2
5
10
3
5
10
4
5
5
5
5
5
Bent Over Row (Dumbbell)
110 reps1
210 reps2
310 reps3
45 reps4
55 reps5
Upper BackLats
Bent Over Row (Dumbbell)
Upper BackLats
Set
KG
Reps
1
5
10
2
5
10
3
5
10
4
5
5
5
5
5
Rear Delt Reverse Fly (Dumbbell)
110 reps1
210 reps2
310 reps3
45 reps4
55 reps5
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
5
10
2
5
10
3
5
10
4
5
5
5
5
5
Hammer Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
45 reps4
55 reps5
BicepsForearms
Hammer Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
5
10
2
5
10
3
5
10
4
5
5
5
5
5
Zottman Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
45 reps4
55 reps5
BicepsForearms
Zottman Curl (Dumbbell)
BicepsForearms
Set
KG
Reps
1
5
10
2
5
10
3
5
10
4
5
5
5
5
5
Shoulder Press (Dumbbell)
110 reps1
210 reps2
310 reps3
45 reps4
55 reps5
Front DeltsSide DeltsTriceps
Shoulder Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
5
10
2
5
10
3
5
10
4
5
5
5
5
5
Arnold Press (Dumbbell)
110 reps1
210 reps2
310 reps3
45 reps4
55 reps5
Front DeltsSide DeltsTriceps
Arnold Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
5
10
2
5
10
3
5
10
4
5
5
5
5
5
Bicep Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
45 reps4
55 reps5
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
5
10
2
5
10
3
5
10
4
5
5
5
5
5
Overhead Dumbbell Lunge
110 reps1
210 reps2
310 reps3
45 reps4
55 reps5
QuadsGlutesSide DeltsAbs
Overhead Dumbbell Lunge
QuadsGlutesSide DeltsAbs
Set
KG
Reps
1
5
10
2
5
10
3
5
10
4
5
5
5
5
5
Seated Overhead Press (Dumbbell)
110 reps1
210 reps2
310 reps3
45 reps4
55 reps5
Front DeltsSide DeltsTriceps
Seated Overhead Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
5
10
2
5
10
3
5
10
4
5
5
5
5
5
